June 23, 2019
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Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
4 Rounds, increasing effort on the run each round…
-Toe walk 25’
-Heel walk 25’
-High knees 25’
-Butt kickers 25’
-Side shuffle 25’
-Broad jump 25’
-100m run
Round 1 – 25%
Round 2 – 50%
Round 3 – 75%
Round 4 – 90%
Metcon
Metcon (No Measure)
RECOVERY WORKOUT
AMRAP x 24 MINUTES
600m Run (EASY)
1:00 Plank Hold
400m Run (MODERATE)
:45 Sit-ups
200m Run (HARD)
:30 Bar Hang*
*Tuck or L-Position Optional
No tracking score for the recovery style effort. Move, sweat, and have fun!
Optional Finisher
Metcon (No Measure)
“RUMP PUMP”
NOT FOR TIME
200m Walking Lunge
